Feeling tired, bloated, irritable, or struggling to focus? That might not just be a sign of a long week—it could be your gut trying to get your attention.
Your gut, often referred to as your second brain, is home to trillions of microbes that do far more than just help you digest food. They influence your mood, immunity, energy levels, sleep, and even how clearly you think. It’s a beautifully complex system of nerves known as the enteric nervous system, and taking care of it might just be one of the best things you can do for your overall wellbeing.
The Power of Fibre and Fermentation
Most of us know fibre is important. But did you know that nearly 95% of people in the UK aren’t getting enough? According to Dr Emily Leeming, whose episode on The Genius Gut podcast is a must-listen ([link here]), we should be aiming for 30g of fibre a day, yet many of us average around 20g. Fibre feeds your gut microbes—especially when it comes from whole foods, legumes, fruits, vegetables, and fermented foods.
Fermentation, in particular, is a natural wonder. Not only does it increase the good bacteria (probiotics) in our systems, but it also creates new nutrients and improves digestion. If you’re new to fermenting at home, start simple. Try our [fermented red onion recipe here]—it’s tangy, vibrant, and gut-loving.
Dr Michael Mosley: Diversity is Key
The late Dr Michael Mosley, a huge champion of gut health, often said: “A diverse microbiome is a happy microbiome.” That means we need variety—not just in fibre, but in types of vegetables, legumes, healthy fats, and fermented foods. He also warned against the hidden dangers of ultra-processed foods, which reduce microbial diversity and increase inflammation.
He reminded us that our lifestyle plays a critical role, too. Exercise, sleep, hydration, and stress management all influence the gut. In his BBC programme The Truth About Sleep, Dr Mosley explored how better sleep could actually help improve your gut microbiota.
Gut-Brain Connection: The Mood Link
The gut-brain axis is real. As Dr Mosley put it: “Your brain affects your gut (think butterflies in your stomach) and vice versa.” Dr Leeming adds, “Anything we put into the body that reaches the gut (from food to medicine) can have a direct impact on the brain—and vice versa.” One study even found that transplanting the gut microbiota of someone with depression into a rat led the rat to exhibit depressive symptoms. This shows just how powerful and causal the gut’s influence can be.
How to Build a Happier Gut
Eat the rainbow: Aim for colourful fruits and veg—purple (aubergine), red (tomatoes), orange (carrots), green (spinach), and white (bananas).
Try BGBGS: Beans, Greens, Berries, Grains, and [Nuts and] Seeds. According to Dr Leeming, this combo can get you to 30g of fibre a day without even trying.
Focus on fermented: Kimchi, sauerkraut, kefir—and yes, our (fermented onion recipe )—all boost good bacteria.
Manage stress and sleep well: Your gut notices when you don’t.
Modern science is finally catching up with what many cultures have known for centuries: the gut is central to health. And it isn’t just about avoiding bloating or indigestion. It’s about energy. Immunity. Clarity. Joy.
So next time your gut is trying to tell you something—listen.
Explore our (fermented onion recipe here) and tune into our Eat Nourish Love Podcast episode with [Dr Emily Leeming – The Genius Gut] to discover the transformative power of fibre and the microbiome.